Tips

Al got a good little tip today for his row technique.  Similar to what you do in a squat on the way down, pushing the knees out as you approach the "catch" (the beginning position or start of your pull) creates a more effective position for your hips to generate force through extension.

We also got to play with some plyo push ups today.  Here's Raeid handling some clapping push ups very well.

Workout:
Row technique work for 200 meters x 3
Max Effort plyo push up x 2

5 Rounds:
Prowler Push (180/270#) 20 meters
200 meter Row
7 Push Press (95/135#)